TODAY'S WORKOUT

With Mustache Bash right around the corner, let's see where you're at.

MAX OUT20 MINUTES100' MAX WEIGHT YOKE CARRY-load max weight onto yoke and carry 50', drop, and immediately pick up and carry back 50'.-the drop as turn around must be completed in 5 sec or you are done.-no drops allowed other than at turn around

U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.

*forward rolls??? Yes. Forward rolls. The forward roll has a tremendous number of applications outside of the gym. In a forward fall most people will sprawl. Practicing and getting completely comfortable with a forward roll will change this reaction. In a forward fall rolling out will greatly reduce impact and allow for a continuation of movement getting you to your feet with little or no interruption. Just performing the forward roll improves kinesthetic awareness, and engages a large number of muscle groups.